Saturday- April 4th

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Weekly Warm-Up: 1-2 Sets

60 second Run/Bike/Row (any machine you have access to) 30 seconds of Inchworms 60 seconds of Bodyweight Alternating Cossack Squats 30 seconds of Plank Hold from Push-Up Position 30 seconds of Push-Ups @ 2 seconds down, explode up 30 second Static Hold in Bottom of a Squat

+ Today's Warm-up Movements:

*Pec Stretch x :30 each

*Downward Dog x 1:00

A. Outdoor Version

“Mirror Effect”

On the 0:00… 1 Mile Run

On the 10:00… 100 Burpees

On the 20:00… 1 Mile Run

Add up your time from all 3 efforts.

Indoor Version

“Death by Burpees”

On the Minute for As Long As Possible:

“X” Burpees

Round 1 – 5 Burpees

Round 2 – 6 Burpees

Round 3 – 7 Burpees

Continue to add (1) rep for as long as possible.

B. Buy-Out Calf Smash x 1:00 each

Pec Smash x 1:30 each

Downward Dog x 1:00